Evie Summers
The body's ability to cool down is a key factor in sleep quality. When the body prepares for sleep, its temperature begins to drop. This is known as thermoregulation. During non-rapid eye movement (NREM) sleep, the body and brain temperature continue to cool down. However, when transitioning to REM sleep, the body temperature rises. Keeping the body temperature on an even keel throughout the night is important for a good night's sleep.
| Characteristics | Values |
|---|---|
| Body temperature | Needs to be cool |
| Circadian rhythm | Prepares body for sleep by cooling down |
| Non-rapid eye movement sleep | Body and brain temperature cool down |
| REM sleep | Body and brain temperature warm up |
| Melatonin levels | Increase in cooler temperatures |
| Core temperature | If it rises too high, your brain will start sweating to cool you off |
| Bedding | Sheets designed to wick moisture away from the skin can help |
| Clothing | Lightweight, breathable fibres like cotton can help |
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What You'll Learn
Thermoregulation and sleep
During non-rapid eye movement (NREM) sleep, your body and brain temperature cool down. However, when transitioning to REM sleep, your body temperature will rise. Maintaining an even body temperature throughout the night is key to a good night's sleep. If your core temperature rises too high, your brain will trigger sweating to cool you off.
A cooler bedroom temperature can help you fall asleep because melatonin levels increase in cooler temperatures. Your thermal environment is a key factor in regulating your sleep. Disrupted sleep due to a less-than-ideal thermal environment can lead to more daytime sleepiness and exhaustion, impacting your quality of life.
There are several ways to help your body cool down at night. Sleeping naked can help your body temperature remain on the low side. If you prefer to be clothed, choose lightweight, breathable fibres like cotton. You can also try bed sheets designed to wick moisture away from your skin.
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Circadian rhythm and sleep
Your body temperature does need to cool down to sleep. When your circadian rhythm prepares your body for sleep, your body temperature begins to cool down. This encourages behaviours like seeking warmth or curling up to compensate for the temperature drop.
The more you can do to keep your body temperature on an even keel throughout the night, the better your sleep should be. If your core temperature rises too high, your brain will start to sweat to cool you off.
One reason a cooler bedroom temperature helps you fall asleep is because melatonin levels increase in cooler temperatures.
You can help your body cool down by wearing lightweight, breathable fibres like cotton, or sleeping naked.
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Bedding and clothing
As your body prepares for sleep, your body temperature begins to cool down. This is known as behavioural thermoregulation. To help your body cool down, you can sleep naked or wear lightweight, breathable fibres like cotton. You can also buy bedding that is designed to wick moisture away from your skin.
To help your body cool down, you can also warm your peripheral skin before bed. This causes the blood vessels to dilate, so more heat escapes through their walls, and you lose body heat faster.
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Health conditions
While the body does need to cool down to sleep, there are some health conditions that can affect this process. For example, night sweats can be a symptom of an underlying health condition, and if this is the case, it is important to seek medical help. Additionally, some people may experience disrupted or disturbed sleep due to their thermal environment, which can result in more daytime sleepiness or exhaustion and impact their overall quality of life.
The body's ability to thermoregulate, or maintain its temperature, is also key to getting a good night's rest. When the body's core temperature rises too high, the brain triggers sweating to cool it down. This is an example of behavioural thermoregulation, which also includes seeking warmth or curling up to compensate for a temperature drop.
To help the body cool down and prepare for sleep, there are a few things that can be done. Sleeping naked or wearing lightweight, breathable fibres like cotton can help keep the body temperature low. Additionally, warming the peripheral skin before bed can cause the blood vessels to dilate, allowing more heat to escape and resulting in faster body heat loss.
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Daytime sleepiness
Your body does need to cool down to sleep. When your body prepares for sleep, your body temperature begins to cool down. This is known as thermoregulation. The more you can do to keep your body temperature on an even keel throughout the night, the better your sleep should be.
If your body temperature is too high, your brain will start to make you sweat to cool you off. You can help your body cool down by wearing lightweight, breathable fibres like cotton, or sleeping naked. You can also try bed sheets that are designed to wick moisture away from your skin.
If you don't cool down enough at night, you will experience more daytime sleepiness or exhaustion. This will impact your quality of life.
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Frequently asked questions
Yes, your body temperature needs to be on the low side for you to fall asleep. Your body temperature begins to cool down when your circadian rhythm prepares your body for sleep.
You can try sleeping naked, or wearing lightweight, breathable fibres like cotton. You can also try bed sheets that are designed to wick moisture away from your skin.
During REM sleep, your brain (your hypothalamus) stops regulating body temperature. This means that the need for ideal external temperatures increases.
For most people, a cooler bedroom temperature helps you fall asleep. This is because melatonin levels increase in cooler temperatures.
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